For Loads:

   Strength Piece A):

Back Squat, w/pause at bottom

  3 - 3 - 3 - 3  

*Pause for a full 3 seconds at the bottom of your squat in every rep.

Keep Active and then drive up fast!

No missed lifts!

If its slow & sluggish on the way up its too heavy!*

  Strength Piece B):

 Shoulder Complex: 4 sets building.....

  The Complex is: 1 Strict Press + 2 Push Press + 1 Behind The Neck Strict Press (Snatch Grip) + 2 Behind The Neck Push Press (Snatch Grip)  

*The BTN strict will most likely be the limiting factor here.

DON'T get overzealous with this! We don't want any missed lifts.

Keep it to a very challenging but ultimately doable level. If mobility is the issue, we will give you homework to help combat this.

If the weight is the issue, swallow your pride and lighten the load!!*

  Post loads from both movements to comments.

Nice work today guys. We learn't a lot about our bodies capabilities and its limitations. Lets keep the good work and continue the journey!

P.S. Another batch of WoD on the ROD Games pics are coming soon!!!!!